Name: Playbook - Samantha Skolkin - Week 3 Day 1
Uploaded: 2021-09-28T18:15:56.760Z
Duration: 45 min
Description: Week 3 Day 1

This week we will be doing lots of killer dropsets on the last set!

You’re going to be doing a drop set immediately after your 3rd set. 

-First 2 sets are 15 reps with 45 sec rest in between
-3rd set you do 15 reps then immediately drop the weight and do a 4th set for 20 reps with no rest in between. 

Feel the burn!!

Grab the bar with your palms facing forward with a wide grip

Lean back slightly to around 30 degrees, keeping your chest up 

Bring the bar down to your upper chest engaging your back as you pull

Pause and return to the initial position. Repeat for prescribed amount of sets and reps.

WG Lat Pull Down

WG Lat Pull Down *DROPSET* on last set

You will be doing a drop set on your last set.

-First 3 sets will be 15 reps with rest in between
-Third set will be 15 reps then lower the weight and immediately do 30 more reps with no rest in between. 

Maintain proper form and try not to stop. Fight through the pain!

Choose weight wisely!

Use the V-bar and attach it to the cable machine and sit down

Place your feet on the platform or crossbar provided with knees slightly bent and arms extended straight

Lock your knees, tighten your spine, and retract with your shoulder blades and flex the elbows

Once you reach a 90-degree angle from your legs, return to start position

Repeat for the recommended amount of repetitions

Seated Cable Close Grip Row

Seated Close Grip Rows *DROPSET* on last set

You will be doing a drop set on your last set. 

-First 2 sets do 15 reps with 45 sec rest in between. 
-Third set do 15 reps then drop weight and immediately do 20 more reps without a break in between.

Maintain proper form throughout entire movement!

Choose weight wisely!

Feel the burn!

Sit down at a cable machine with a row attachment and a single D-handle that allows you to grip with a single hand. 

With your knees slightly bent, spine neutral and shoulder blades together, bend at the hips to grasp the handle so that the palm neither faces up nor down but straight to the side (on the same side as your body).

Brace through the core before beginning the movement.

Pull the handle to your chest, keeping your back upright and tight throughout the movement. 

Focus on bringing the shoulder blades together at the end of the range of movement. 

Return to the start position under control, maintaining the same braced position in your torso.

Do not flex or bend the spine at any point. Keep the hips and lumbar spine locked in place - all of the movement should come from the shoulder blade and the arm. 

Also do not push the head forward at the end of the movement. Instead, focus on completing the range of motion in the shoulder blades.

Repeat for prescribed reps on one side, then on the other. This counts as one set!!

One Arm Neutral Grip Seated Cable Row

Seated One Arm Neutral Grip Cable Row *DROPSET* last set

Grab the V-bar with the palms facing each other

Stick your chest out and lean back slightly

Using your lats, pull the bar down as you squeeze your shoulder blades

Pull down towards the top of your chest

Pause and return to the initial position

Close Grip Lat Pull Down

This will be a challenging dropset to finish off your back workout. 

You will be doing 3 total sets with a dropset in each set.

-The first set: Pick up the heavier dumbbell and do 10 reps. Immediately after that, pick up the lighter dumbbell and do 15 reps without any rest. Switch arms and repeat. 

That equals ONE set. Rest then complete second set and so on. 

Total amount of sets to complete is THREE. 

YOU GOT THIS!!!

To start, you need a bench or a sturdy platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it.

Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. 

Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. 

Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. 

Lower the dumbbell slowly until your arm is fully extended again. 

Do all your reps on one arm before switching to the other side.

Week 3 Day 1

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